Do you do crunches but you think that they are just common bends that cannot be done incorrectly? Unfortunately you are wrong. Doing crunches also has its rules. Performing them incorrectly can have the opposite effect and instead of a beautifully shaped belly, we get torn muscles or pain in the back. Usually we are not aware that doing the wrong exercises can affect our health. Thanks to us you will learn what are the most common mistakes when doing crunches. We present 5 of them.
- Pull-ups too high.When performing crunches, it is worth seeing that their main idea is to lift the upper body. Gently, keeping the same pace. It should be remembered that lifting the body too high can put unnecessary pressure on the rectus abdominis muscle and hip joint. To avoid muscle soreness, press your ribs to your belly button and lift your chest just a few inches. Such a bend is enough to tighten the muscles and carve the abdominal muscles.
- Too fast pace of bends.It’s a misconception that doing crunches quickly will get you in shape faster. You will achieve the best results with slow movements. Bends too fast will cause the force you make one bend to become your momentum, not that coming from the work of muscles. Worse still, lifting your body off the floor too quickly can overstrain your joints and injure your spine. When performing crunches, remember that they must be regular and slow, and before each subsequent bend, lie on the floor for a moment in the starting position.
- Violent jerking of the neck.Doing crunches and supporting yourself with your hands is the most common mistake. With your arms straight and extended towards your knees, you cause your neck to jerk violently, which can result in pain and muscle strain. If you cannot perform such exercises otherwise, put a tennis ball under your chin and press it against your chest, do not let it fall out during bends, and place your hands on your chest.
- Falling too fast.To achieve a perfect, flat stomach, bends and returns to the starting position should be performed as well. Remember that the exercises must be performed in slow motion. The rate of bending and returning to the “ground” must be the same. This should always be controlled. So, bend slowly, and before returning, pause for a moment at the maximum point of the bend. When falling down, don’t put your whole back on the floor, but get as close to it as possible, but don’t touch it. This will allow for constant muscle tension and their continuous work.
- Holding your breath during exercise.At the very end, the most important thing is welding. Do not hold your breath during the exercises! This will do you more harm than good, because your body is not getting oxygen and you will only feel worse after exercise. Always breathe regularly when doing crunches and you’ll find that they won’t be too much of an effort for you. In addition, if you breathe normally during the bends, your muscles will be activated to perform a stronger contraction.
It is true that doing crunches is the best way to tighten all the muscles around the abdomen. Their correct performance will not only allow you to achieve your dream “six-pack” but also in terms of health you will feel the same positives.